Community Holiday Workout at 10AM on July 4TH!!! (all other classes cancelled) Then a grilling/hangout session on the deck!

CrossFit Love – CrossFit

Warm-up (No Measure)

Spiderman x 5 ea x 5s pause

KB Goblet squat – 5s eccentric x 10

High Plank Shoulder Taps x 20


Power Clean Barbell Warmup w coach

Lance Armstrong (Weight)

TNG Power Clean Cycling – Skill Work


Sets should be performed with full rest, meaning take as much time as needed to recover between sets.

Ex. 95# x 15 – rest two minutes

105 x 12 – rest two minutes

135 x 9 – rest two minutes

Focus is on movement efficiency and regripping. Each rep should look identical
Score is last round

Fun and Games (Time)

6 Rounds – 10 Minute Cap

2 Squat Cleans @ 165/115

6 Box Jumps @ 30/24

20 Lateral Bar Jump Overs

Rx+ = 195/155

Pull your weight (Time)

Teams of 4

Race to 3K on Rower

250M per turn